03.17.2016

WARMUP
CROSSOVER

FITNESS
1)SQUAT 3X5
2)POWER CLEAN 5X3
3A)5X100' SLED PUSH (+135/90)
3B)5XMAX SUPERMAN HOLD
3B)5XMAX IRONMAN HOLD 

PERFORMANCE
1) BACK SQUAT: 1X8 @ 75, 1X5 @ 85, 1X3 @ 90, 1X3 @ 95, 1X3 @ 95
2) 4X3 PUSH PRESS
3) 5X3 PAUSE FRONT SQUAT

WOD
"CHIEF"
​
5 ROUNDS 
3 MIN AMRAP OF
3 POWER CLEANS @ 135/95
6 PUSHUPS
9 SQUATS  
REST 1:00